.jpg)
It’s normal to struggle with sleep from time to time. But when counting sheep doesn’t put you back to sleep, you may be tempted to reach for melatonin in the form of an over-the-counter pill or gummy.
Melatonin is a hormone secreted from a gland in the brain to help you feel sleepy. Your body will normally start producing melatonin about two hours before you would regularly go to bed. Melatonin levels naturally drop in the morning as you wake up.
What causes insomnia?
“What usually causes insomnia is more of mental stimulus or stressors that are going on,” said Dr. Bonnie Her, family practice physician with Community Health Partners. “I feel like during this time, and especially during the pandemic, everyone has dealt with insomnia in some shape or form.”
“So, the best thing is pretty much behavioral modification. Making sure you go to sleep at the same time. Waking up at the same time,” she said.
Side effects of melatonin supplements
Dr. Her suggests limiting melatonin supplements to short-term use, such as when you've crossed time zones, or worked a night shift and need to sleep during the day.
While these supplements are generally safe for short-term use, some people may develop a dependence on them. She added, “So you would have a harder time falling asleep without the use of (melatonin).”
Melatonin supplements can also cause some side effects such as headaches, dizziness, nausea and drowsiness. You should not drive or use machinery within five hours of taking them.
Other less common side effects might include short-lasting feelings of depression, mild tremor, mild anxiety, abdominal cramps, irritability, reduced alertness, confusion or disorientation, and abnormally low blood pressure (hypotension), according to Mayo Clinic.
In addition, melatonin can interact with various medications, increasing your risk for seizures or high blood sugar levels in diabetic patients, for example. “Also, if you’re on blood thinners, it can cause your blood to thin even more, putting you at risk,” said Dr. Her.
Sleeplessness can signal a real problem
A good night’s sleep is essential for good physical health, cognitive performance and emotional well-being. “Our body replenishes and rejuvenates … at nighttime,” said Dr. Her. “Your mind is just like any other muscle, so you need to fatigue it.”
Dr. Her recommends physical exercise during the day, such as yoga or walking, and keeping your brain active so at night you’ll be ready to relax and go to sleep.
If you wake up frequently and can’t get back to sleep, talk to your doctor. There could be an underlying cause such as a hormonal imbalance, anxiety or depression, or a sleep disorder (like sleep apnea) that, if left untreated, could worsen.
Your doctor can help you determine if a sleep aid like melatonin would be right for you.
